An RD's Guide to Making Over Favorite Family Fare

The only “hot” thing in Atlanta this time of year is the anticipation of get-togethers to celebrate the holidays. It’s the perfect time to dust off those family favorite comfort food recipes and give them a makeover! It is possible to enjoy your favorite holiday dishes without expanding your waistline.

Whether it’s rich casseroles, homemade pot pies, endless main courses filled with hearty meat dishes, or full-bodied and flavorful beverages, some creative recipe substitutions and simple modifications can help curb those calories. Here are some of my personal tips to help celebrate the unique flavors and tastes you love this holiday season.

· Lighten Up the Creamy Casseroles. The green bean or cheesy potato casseroles you can’t wait to eat have one thing in common – they contain large amounts of high-fat dairy products and butter. To lighten up the fare, substitute sour cream or cream cheese with a low-fat Greek yogurt. Swap high-fat dairy and butter for lower fat dairy products or light buttery spreads.

· Spice Up the Pot Pies: Toss in the leftover turkey and load up a pie with tons of veggies for ample satiety and fewer calories. Try making the crust out of whole grain flour and use canola oil as the fat source. Consider making single-serve pot pies to avoid over-sized portions.

· Keep the Main Course Lean. Roasted turkey, top sirloin, or pork tenderloin are a few leaner meat choices. Skip the fryer and flavor your main course with fresh herbs, garlic, onion, or your favorite vinegar.

· Drink in Moderation. You can enjoy a variety of your favorite beverages and keep calories in check by sticking to portion-controlled options such as mini cans of soda. For a festive holiday drink, choose cider with added spices like cinnamon and clove or fruit.

Growing up, I can remember spending the holidays at my grandparent’s house. My grandmother, mother, and aunt would spend hours in the kitchen preparing the perfect holiday meal, including some my favorites like twice baked potatoes and hot yeast rolls. You will be amazed at the difference a few simple recipe substitutions can make. Differences that maintain the integrity of your family favorites while keeping calories in check!

With over 10 years experience, Kristen Smith is a registered dietitian in Atlanta, GA where she is also a consultant for food and beverage companies including The Coca-Cola Company. Kristen has been quoted in several news articles and has been seen in TV appearances including Good Morning America. She is the founder and contributor to the blog 360FamilyNutrition.